Bar don't lie

Dynamic Upper: Dynamic Bench + Supersets

“The Bench Press is like playing soccer, anyone can do it, that’s why it’s so popular.” – Unknown

In everything you do, move away from what “anyone” is doing.

I don’t mean to not Bench, just because this guy’s doing it – what I’m suggesting is: you’ve got to think a little different to get the most out of this lift.

Today’s workout will be a step towards “really strong” and “generally awesome”. We will be focusing on the dynamic/explosive side of Bench Press, working at 50% 1RM for 8 sets of 3 reps. Why 3 reps and not 2, like yesterday’s squats? This comes down to time specificity for competition max Bench Pressing (you have to slightly pause at your chest in a competition lift), and since part of PBB is developing strength and power, borrowing (stealing?) a cue from competing powerlifters is a very good idea.

WORK: Dynamic Upper (Bench)

Z-Health Warmup

Handstand Holds/Pushups (warm up your shoulders)

Dynamic Effort Bench Press

Work up to sets of 3 @ 50% 1RM

8 x 3 @ 50% 1RM

OPTIONAL: Work up to 1RM – set a PR!

Superset x 4-5:

Arnold Presses x 8-12

Inverted Rows x 5-AMRAP

Jump Rope (any style) x 25-AMRAP

Optional PR day for Bench Press. If you do – GOOD LUCK! If you don’t – you better have a good reason not to. Like you’ve just lost an arm. Push yourself!